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I get lots of questions on it from my clients and others in social media. We shall discuss it in short question and answer format, FAQ type. (I am also coming up with a video on it very soon)
Ans. It’s the short form of apple cider vinegar which is nowadays used for weight loss and diabetes. It comprises of crushed apple, combined with yeast and followed by bacteria fermentation to produce acetic acid. It also contains a bit of malic acid. Anyway, the major component is water.
Ans. Daily recommended dose for weight loss and insulin sensitivity is 1-2 tablespoonfuls, ie 15-30 ml/day. But don’t take it raw. Dilute with 1:1 water or even more. You can also divide it into 2 to 3 small doses per day. And don’t expect quick results. You need to continue it for at least 3 months.
You can also use it as dressing or toppings in salads and also in green leafy vegetables.
Ans. It’s almost empty in calories, contains hardly 3kcal (negligible in real life scenario) per tablespoonful amount and no carbs, proteins and fats. It has got acetic acid, as the major component (enough concentration to burn your throat while swallowing raw!). It also has a bit of malic acid.
Ans. The following effects on humans have been proved by several studies :
Ans. In an animal study, it has been proved that acetic acid in the ACV, helps the liver and muscles to take up more insulin from the blood. It also increases insulin:glucagon ratio which is required for fat burning to take place. It also increases the enzyme AMPK that improves fat burning / decreases fat production.
It also helps in suppression of appetite which helps on lower calorie intake. It makes the food stay longer in the stomach and keeps you full. Besides, it seems to improve the fat burning genes of your body, mainly the belly fat area.
Ans. Yes there are many. It has a positive role in type 2 diabetes and metabolic syndrome. It decreases the insulin level and increases insulin sensitivity. Thus it allows better blood glucose control (reduces fasting blood sugar) and slows down progression in prediabetes. Same mechanism helps in improvement of PCOS symptoms in women.
It also improves good cholesterol (HDL) and reduces bad cholesterol (LDL), cholesterol and triglycerides. Acetic acid has got some antibacterial properties. It also kills harmful bacteria like E. Coli.
Ans. Here is a study which proved significant weight loss, reduction of belly fat with decrease of waist / hip ratio :
https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483
Also this study will throw some light :
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/
And this article shortlists lots of studies on the effects of ACV :
https://healthybutsmart.com/apple-cider-vinegar-benefits
Ans. A bit but that may not be really significant. These are as follows :
Ans. Never take it raw. Mix 15-30 ml of it in one cup of cold water (237ml approx). If throat burning occurs, it can be drunk slowly with straw. Never overdo ACV intake for the quest of more weight loss (2tbsf is the max limit). Salad dressing is fine, if drinking in empty stomach seems tough. After intake, rinse your mouth to protect your teeth.
In case of allergies or gastritis, avoid it altogether. There are several other modalities for weight loss too! But these are normally rare and you will get used to it very soon.
[…] Apple cider vinegar is a craze now a days. Almost everyone searching for weight loss (even more essential for belly fat loss and insult resistance) are searching online for ACV. It also improves lipid profile in blood (increases HDL and decreases LDL), have some benefit in PCOS, diabetes, metabolic syndrome etc. Normally 15-30 ml intake of apple cider vinegar, with cold water in empty stomach at morning can show great benefits. Read this blog for more : Does apple cider vinegar really help in weight loss? […]